After a long winter of strength and base training, it's time to get quicker legs. In my experience as an athlete and coach, I find masters in particular must resist the temptation to jump straight into intense speed work. Here are two simple workouts to lay the speed groundwork and help your legs gain turnover:

WORKOUT #1: Tempo Straights and BendsAfter a 2- to 3-mile warm-up, complete eight laps, running hard every time you hit the straightaways. At the end of each straight, transition into a comfortable tempo effort between marathon and half marathon pace as you run the curve. Concentrate on each mile split and overall finishing time rather than the pace of each 100m effort. The pace should gradually become close to or faster than 10K race pace. As you achieve this time, move up to 12 laps, then 16. When you can run 3–4 miles at 10K race pace, you are ready for workout No. 2.

WORKOUT #2: Tempo 200SThis is a little more taxing, due to a slightly longer rep with a short recovery. After the warm-up and stretching, run 2 miles, pushing hard for 200m, then recovering with 200m at tempo pace. As with the first workout, the goal is to alternate between 5K and 10K pace for the "on" segments and half marathon and marathon pace for the tempo "off." Again, pay attention to each mile split and your total time for the workout. I often don't even look at the 200m splits, but I do look at each 400m time to ascertain the mile pace. When you can complete 2 miles at 10K pace or faster, add another four laps. I sometimes switch out the third mile of 200m on/off for a hard mile of continuous effort.

Malcolm Campbell is a masters runner, coach and speaker living in Atlanta. He has been a member of three U.K. world championship teams and has qualified for the British Olympic trials four times.